Workout of the Day
STRENGTH
Shoulder Press
3×6-10 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 0-1 reps in reserve.
PARTNER METCON
AMRAP 12:00:
3 Power Snatches
12/9 Push-Ups
Notes
Partners alternate full rounds until 12:00
Power Snatches
Can be touch and go or dropped singles
+/95/65/45/-
Push-Ups
12/9 Strict
12 Elevated Push-Ups
CrossFit Group Class Programming Template (WK5/7)
December Member of the Month: Keith Walter!
As we close out the year, we’re celebrating Keith’s nearly 14-year journey at CrossFit South Brooklyn – a journey that began with a Spartan race and has grown into a lifelong pursuit of strength, resilience, and community. From crushing a 330-pound back squat (a remarkable increase from his starting 115 pounds), Keith’s dedication to his fitness is truly inspiring. A cornerstone of our gym, he’s always present at events and eager to support his fellow members, both inside and outside of SBK.
Congratulations again and thank you, Keith, for all the incredible years of grit, positivity, and inspiration!
Name (and any nicknames):
Keith Walter
Where were you born, and where did you grow up?
I was born just outside of Boston Massachusetts. I grew up in a town called Arlington but also spent a considerable amount of my summer youth on Cape Cod.
How long have you been CrossFitting, and how did you find your way to CFSBK?
It will be 14 years in April. It’s a bit of a long story about how I found CrossFit and CFSBK.
I was recently divorced and out of shape. Totally bad lifestyle and eating habits. My Dr. at the time said, “I want you to lose 5 pounds because 5 now is 20 down the road.” So I fumbled around in a globo gym and a friend told me about this new kind of race coming up that she was affiliated with… Spartan races. I signed up, I was bib 1 of race 1, no pressure. I figured I needed way more training for what I signed up for. This led me to a personal trainer who then traded me teaching her Hiit class which I got certified for plus a few bridal bootcamp things and she trained me for my race.
When I was too busy with advertising work and not able to really keep running her class I tried to just take the class for my own fitness but it was undermining the new coach as people kept asking me for help so I left and looked for “Gyms near me” and CFSBK showed up. The gym had just moved to Degraw and the rest is history.
What keeps you coming back to CFSBK?
Everything about it keeps me coming back. The coaches are amazing, the community is inspiring, and the friends I have made here, plus all the things that CrossFit has brought me: discipline, strength, focus, stamina, and perseverance.
What does CFSBK mean to you?
Community, Strength, Acceptance, and Friendship
How has the gym changed your life?
There are so many things I can say about that. It allows me to still snowboard hard at 52, snorkel, and be active outside the gym. It has helped me stay focused on goals and not panic when things are uncomfortable. I handle life’s stresses and setbacks with grace and determination, and I learned to have a lot of humility.
Can you share a memorable experience or achievement from your time at CFSBK?
In 2018 I got to help judge Regionals (When CFHQ used to hold them.) but I think when I hit 330 on my back squat is my favorite. When I joined the gym BTW 115 was my 1RM.
What are your current fitness goals?
I would like to get my bench higher but I fear it really won’t. Maintain and hopefully grow my back squat numbers. Maybe drop a couple of pounds but I love good food too much so we will see.
Program your dream workout:
5 rounds for time:
5 Squat Cleans (135)
25 sit-ups
15 box jumps
Program your nightmare workout:
5 rounds for time:
20 Cal assault bike
40M Walking lunges with 50s
10 barbell thrusters (95)
Favorite and least favorite lift:
Favorite: full squat Snatch
Least: Strict press
How do you spend your time outside of CFSBK? Do you have any hobbies?
I’ve been snowboarding for 40 years, enjoy taking cooking classes,playing board games with friends, and recently completed the first draft of my very first book – 309 pages!
What are you currently recommending (books, shows, food, etc.)?
I’m currently listening to, and recommending, three podcasts: Lex Friedman, Modern Wisdom, and Diary of a CEO. I also have a long and deep love for music. I was a DJ for 22 years at raves and clubs around NYC and every Jan 1st I make a year-long playlist which I drop music in that sparks a memory new or old throughout the year. This year’s is here!
Any advice for new CFSBKers?
- Be humble and try to silence all the ego you might start with. That said, know that you are surrounded by people in every class who want to see you do the best you can do.
- Take your time and build up great form before you start chasing numbers.
- Push yourself a little each week to go heavier or be faster, improve a skill.
- Embrace being uncomfortable; it’s where you grow.
- Track what you do. Use BTWB or a notebook because you won’t really remember what you did last time. It also shows you progress and that can be great fuel to keep coming!
- Consistency is key.
